When you think of the word "chia" you probably think of chia
pets, for good reason - chia pets are grown with chia seeds, but for centuries
before, these tiny little seeds were used as a staple food by the Indians of
the southwest and Mexico. Its use as a high energy endurance food has been
recorded as far back as back as 3500 B.C. Once valued so much that they were
used as currency, this unique little seed has exceptional nutritive and
structural benefits. Little is known, however, of the seeds tremendous
nutritional value and medicinal properties making them a true super food.
One of the exceptional
qualities of the Chia seed is its hydrophilic properties, “absorbability”
having the ability to absorb more than 12 times its weigh in water. Its ability
to hold on to water offers the ability to prolong hydration. With Chia seeds,
you retain moisture; regulate more efficiently the body’s absorption of
nutrients and body fluids. Because there is a greater efficiency in the
utilization of body fluids, the electrolyte balance is maintained. In addition
to these benefits, when soaked in water for 30 minutes, chia seeds form a thick
gel. This gel also forms in the stomach when chia seeds are consumed.
Researchers believe this actually slows down the rate at which digestive
enzymes turn carbs into sugar, making it especially beneficial for diabetics
and others with blood sugar issues. The
slowing in the conversion of carbohydrates into sugar offers the ability for
creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging
their conversion into sugar stabilizes metabolic changes, diminishing the
surges of highs and lows creating a longer duration in their fueling effects.
Chia seeds are about 20% protein. They are digested and absorbed very
easily. This results in rapid transport
to the tissue and utilization by the cells.
This efficient assimilation makes the Chia very effective when rapid
development of tissue takes place, primarily during periods of growth. This
would also include regeneration of muscle tissue for conditioning, athletes,
weight lifters, etc.
The word chia is derived from the Aztec word chian, which means
"oily." Another unique quality of the Chia seed is its high oil
content. Chia seeds are the richest plant source of Omega-3;
they have more Omega-3 fatty acids than any other plant food, (the vital fats that protect against
inflammation—such as arthritis—and heart disease). In fact, they contain more
Omega-3 than salmon. It has approximately three to ten times the oil
concentrations of most grains and one and a half to two times the protein
concentrations of other grains. These
oils, unsaturated fatty acids, are the essential oils your body needs to help
emulsify and absorb the fat soluble vitamins: A, D, E, & K.
There are practically unlimited ways to incorporate the Chia seed into
your diet. Chia, as an ingredient, is a dieter’s dream food. Chia seeds are
popular for weight loss. They reduce food cravings by preventing some of the
food that you eat from getting absorbed into your system. This blockage of calorie
absorption makes them a great diet helper.
Chia seeds must be prepared with pure water before using recipes. They can also help your diet by making you
feel full. This is because they absorb 12 times their weight in water, forming
a bulky gel which fills you up faster. Chia seeds are so high in antioxidants
that they do not spoil easily and can be stored for long periods, unlike flax
seeds, so they are a great addition in cooking, baking, or adding to your
favorite beverage.
Uses of
Chia Seeds:
Use ground chia
seeds mixed with water to replace eggs in baked goods such as cakes, cookies,
or cupcakes. Place 1 tablespoon of chia seeds in a cup and add 3 tablespoons of
water. Allow the mixture to sit for
about 15 minutes. 1/4 cup of hydrated
chia seeds equals approximately 1 egg. By substituting chia seeds, you'll still
get the binding action of the eggs but without the dietary cholesterol or risk
of food-borne illness. And, for a fresh take on classic lemon poppy seed
breakfast muffins, fold chia seeds into your cake batter in place of poppy
seeds
Ground chia seeds
can be added to your favorite smoothies to thicken and add creaminess to the
drink while also giving a punch of slowly digestible protein. More good news
for athletes is the seeds' ability to help the body retain electrolytes --
great for endurance athletes like marathoners or climbers.
-sprinkle them on
cereal, oatmeal, salad or soup
-add them to any
muffin, cookie, or cake recipe
-add them to
pancake batter before you cook the cakes
They are easier
to digest than flax seeds, and don't need to be ground up.
Those are just a
few because you can literally add them to just about any food because their
flavor is very mild and will not interfere with the taste of the food you add
them to.
By: Guest Writer, Brandan Fokken
very healthy...
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